Test Exercise Program: Upper and Lower Body Strength Circuit Focus
Perform the exercises in this order. Note the descriptions next to each exercise (e.g., hinging hips, etc.) and perform 12-15 reps for every workout. Also, perform 12-15 reps on each leg if you’re performing a single-leg exercise. Don’t forget to answer the questions in the “Assessment Section” after your workout. Even when working with a Denver personal trainer, reflecting on your fitness sessions is always essential.
EXERCISE CIRCUIT 1
Single leg hold with hinged hips in front of the wall (30 seconds at a deep hinge)
Dumbbell press on a bench
Hammer Snatch (straight left arm out while squatting with a hammer to an overhead press, repeat with right)
Pushups on the floor
Single leg squat with single arm dumbbell drop (shorten the range if needed)
Plank on a stability ball or floor (your elbows on the ball or floor for 30-45 seconds, keep your hips up)Dumbbell press on an incline bench
Bulgarian split squat (keep your back foot on an elevated step while you drop into a single-leg squat)
Pushups off the bench
Single leg deadlift with single arm dumbbell drop (shorten the range if needed)
Dumbbell bicep hammer curls on the BOSU
Plank with your feet elevated on a bench with alternating arm reach in front (on your elbows for 30-45 seconds)
Definitely ask your Denver personal trainer how to properly perform deadlifts. It’s never worth sacrificing your lower back! / Photo: Ruslan Khmelevsky
EXERCISE CIRCUIT 2
Single leg balance with a single arm shoulder press and lateral step
Dumbbell chest flyes on the flat bench
Dumbbell deadlift (place dumbbell vertically between the legs and lift)
Pushups off the bench
Single arm dumbbell bicep curls on the BOSU
Plank with alternating elbow raise (alternate an elbow lift towards the ceiling for 30-45 seconds, keep hips up)Squats with dumbbells at your side (hinge back towards the wall)
Dumbbell chest flyes on the incline bench
Half-clock dumbbell lunges (Step with your left to the 10 and 12’o clock spots and then step with your right to the 12 and 2’o clock spots, repeat)
Tricep kickback on an incline bench (45-degree torso, elbow locked to your side)
Curtsy lunge with dumbbell lift (swing the back foot across the body while keeping the foot straight in front, lift a dumbbell to your chest)
Plank with alternating chest smack (on your elbows for 30-45 seconds, keep hips up)
Assessment Section
No fitness or personal training program is perfect. Let’s reflect and adapt! Answer the following questions:
How would you adapt this training program?
Which exercises would you swap out?
How could you make this fitness program more challenging?
How would you change the order of the exercises?
Would you include more breaks in between the sets?
Would you include a different ratio of exercises instead?
Michael Moody, author and personal trainer in Denver
If you’re looking for a personal trainer who can curate a sustainable (and adaptable) routine based on your needs and wants, Michael is the experienced practitioner you’ve been looking for. Try personal training for a month…your body will thank you!
ABOUT THE AUTHOR: MICHAEL MOODY, PERSONAL TRAINER
As an author, a personal trainer in Denver, and podcast host, Michael Moody has helped personal training clients achieve new fitness heights and incredible weight loss transformations since 2005. He also produces the wellness podcast "The Elements of Being" and has been featured on NBC, WGN Radio, and PBS.
Michael offers personal training to Denver residents who want to meet at the 2460 W 26th Ave studio….or in their homes throughout LoHi (80206), LoDo (80202), RiNo (80216), Washington Park (80209), Cherry Creek (80206, 80209, 80243, 80246, 80231), and Highlands (80202, 80211, 80212). Michael also offers experiences with a personal trainer in Jefferson Park (80211) and Sloan's Lake (80204, 80212).
EPISODE #10 - EAT FOR LIFE, WEIGHT LOSS, AND AN OPTIMAL IMMUNE SYSTEM WITH BEST SELLING AUTHOR DR. FUHRMAN
On “The Elements of Being” podcast, Michael dissects and explores the minds and habits of psychologists, filmmakers, writers, and industry icons. Essentially, you learn what makes them flip the switch to achieve incredible feats, goals, and milestones…and a chance to geek out over the psychology behind human behavior. In this episode, Michael interviews Dr. Joel Fuhrman, an internationally recognized nutrition and natural healing expert and author of seven New York Times bestsellers, including his most recent book, Eat for Life. His other bestsellers include Eat to Live and The End of Dieting (which Michael gives to all of his clients).
Read more and listen here… You can also listen to all episodes on Apple, Spotify, Overcast, Castbox, Stitcher, or your favorite podcast platform!
